CrossFit Turku

Front squat
1*5 @ 60%
1*5 @ 65%
1*5 @70%
1*5 @75%

Team workout
Each athlete performs as a relay:
30-calorie row
30 burpees
30 hang cleans 60/42,5

5 Rounds:
400m Run
17 Burpee
17 Chest to Bar Pull-up

3 Position clean, floor, below knee, above knee 6 sets

9 min AMRAP of,
30 Double-under
20 Squat
10 Push-up

Power clean
5*3

Partner WOD
50-40-30-20-10 cal Row
AMRAP Rope climbs

“V8”
For time:
4 Rounds
8 Power Clean 75/52,5
8 Front squat 75/52,5
8 Shoulder to overhead 75/52,5

3-Postion Snatch
floor, below knee, above knee
6 sets

For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute
OR
1 pull-up every 15 seconds

Back Squat
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%
1*1 103%

For time:
Row 800m
30 Thruster 60/42,5
Run 800m

Back squat
1*5 @60%
1*5 @65%
1*5 @70%
1*5 @75%

For time:
Toes to bar
2-4-8-16-20
Wallball 20/14
3-6-12-24-30

3-Position Clean
floor, knee, high hang
5 sets

12 min AMRAP of,
8 KB Swing 32/24
12 Push-up
16 Box jump 24/20″

Deadlift work up to a 2*90%

2 Rounds:
4 Rope climb
24 Deadlift 70/50
24 Pull-up